Spinach and Artichoke Soup
- Number of Servings: 8
Ingredients
1 Tbsp Olive Oil1 medium onion, chopped3 garlic cloves, minced2 Tbsp all-purpose flour1 tsp dried oregano1 tsp dried basil¼ tsp crushed red pepper flakes¼ tsp kosher salt¼ tsp freshly ground black pepper4 cups low-fat, reduced-sodium chicken broth8 oz frozen artichoke hearts, thawed and coarsely chopped1 can (14.5 oz) no-salt-added diced tomatoes1 can (15 oz) cannellini beans, drained and rinsed1 package (10 oz) frozen chopped spinach, slightly thawed1 Tbsp fresh lemon juice
Directions:
1. In a large saucepan, heat the oil over medium heat. Add the onion and garlic, and sauté for 6 to 7 minutes. Add the flour, oregano, basil, crushed red pepper, salt and pepper, and sauté for about 3 minutes until the flour is incorporated.
2. Add the broth, artichoke hearts, and tomatoes, and bring to boiling. Lower the heat and simmer, uncovered, for 20 minutes. Add the cannellini beans and simmer for 5 minutes.
3. Carefully ladle half of the soup into a food processor or blender and puree until smooth. Add the puree back into the soup in the saucepan. (We skipped this step and it turned out fine.)
4. Break up the frozen spinach into small pieces and add to the soup. Simmer 5 minutes until heated through. Add the lemon juice, remove the soup from the heat and serve.
Serving Size: makes 8 1-cup servings
Number of Servings: 8
Recipe submitted by SparkPeople user COURTNEY3OWENS.
1. In a large saucepan, heat the oil over medium heat. Add the onion and garlic, and sauté for 6 to 7 minutes. Add the flour, oregano, basil, crushed red pepper, salt and pepper, and sauté for about 3 minutes until the flour is incorporated.
2. Add the broth, artichoke hearts, and tomatoes, and bring to boiling. Lower the heat and simmer, uncovered, for 20 minutes. Add the cannellini beans and simmer for 5 minutes.
3. Carefully ladle half of the soup into a food processor or blender and puree until smooth. Add the puree back into the soup in the saucepan. (We skipped this step and it turned out fine.)
4. Break up the frozen spinach into small pieces and add to the soup. Simmer 5 minutes until heated through. Add the lemon juice, remove the soup from the heat and serve.
Serving Size: makes 8 1-cup servings
Number of Servings: 8
Recipe submitted by SparkPeople user COURTNEY3OWENS.
Nutritional Info Amount Per Serving
- Calories: 151.2
- Total Fat: 3.6 g
- Cholesterol: 9.4 mg
- Sodium: 680.6 mg
- Total Carbs: 23.8 g
- Dietary Fiber: 4.4 g
- Protein: 8.0 g
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